- 2
Ingredients
- 2 teaspoons trans-fat-free margarine spread
- 1⁄2 cup sliced onion
- 1⁄2 cup sliced red bell pepper
- 1⁄2 cup sliced zucchini
- 2 small plum tomatoes, diced
- 1 tablespoon chopped fresh basil
- Pinch freshly ground black pepper
- 1⁄2 cup liquid egg substitute
- 1⁄2 cup 1% cottage cheese
- 1⁄4 cup fat-free evaporated milk
- 3⁄4 ounce shredded reduced-fat Monterey Jack cheese
Preparation
Step 1
Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and saut� over medium-low heat until the vegetables are lightly browned, 2�3 minutes. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2�3 minutes, and remove from the heat.
Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2�3 minutes. Sprinkle with the cheese and broil until the cheese melts.
Nutritional Information:
231 calories
10 total fat (3 g sat)
15 mg cholesterol
16 g carbohydrate
21 g protein
2 g fiber
480 mg sodium